Stroke Clinic (Monday Afternoon)
100 pull
2 x 100 free
2 x 25 free
300, free/back by 50
2 x 25 breast
200, whip kick/breast by 50
2 x 25 back
3 x 50 back
100 free, moderate/easy by 50
Total: 1200
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Masters (Wednesday Morning)
100 swim (warmup)
200 drill (warmup)
100 swim (warmup)
50 kick (warmup)
4 x 100, 75 free / 25 breast pull with flutter kick on 2:10
250 pull on 4:30
2 x 125, 75 drill / 50 free build on 2:30
5 x 50 free on 1:00
250 pull on 4:30
2 x 125, 75 drill / 50 free build on 2:30
5 x 50 free on :55
12 x 50, odds fly kick, evens 25 free drill/25 back drill on 1:05 (with fins)
Total: 2950
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Stroke Clinic (Wednesday Afternoon)
200 free
200 free build
200, 50 back / 50 breast/ 50 free / 50 back
4 x 100, 25 free / 25 breast / 25 free / 25 back kick
50, 25 fly kick / 25 fly (fins)
3 x 50 fly (fins)
50, 25 fly / 25 back kick
Total: 1250
--
Work is still eating my face, but I wanted to say that this week, especially today, swimming = love. If it were a corporeal being, I would hug the stuffing out of it. I swam fly for the first time in a while today and it felt fantastic. Wee!
Additionally, I'm in a GREAT mood today. Probably the best in months. I feel positive, confident, athletic, and attractive. I wish I could bottle this feeling. It's incredible.
Wednesday, April 29, 2009
Monday, April 27, 2009
2850 (40900/166300)
200 swim (warmup)
100 kick (warmup)
200 swim (warmup)
3 x { 4 x 50 free on :55, 1 x 50 free on 1:10 }
6 x 50 kick, odds fast, even easy on 1:2o-ish
3 x 100 free sprint for time on 3:00 (1:32, 1:33, 1:27)
250 pull on 4:05
200 swim
150, back/free/back
6 x 50 free sprint for time on 1:10 (:44, :45, :48, :49, :47, :45)
100 easy (warmdown)
Total: 2850
So I punked out last Friday and slept instead of swimming. I set my alarm and woke up, but I'd only been in bed for about four hours and between work stress and sleep dep, I convinced myself not to get up. Of course I then felt bad about it all day, but what can you do?
The baseball game I went to on Friday ended up running FOUR HOURS anyway, so I didn't get home until 12:45 AM and had to get up at 7:30 on Saturday to run a 5K, so it probably worked out for the best.
It turns out everybody from lane one skipped on Friday - Lori and Nick as well as me. Oops, hehe.
Today was hard work (once again I got four hours of sleep because my hockey game last night went to THREE overtimes), but I'm glad I went. I was happy with my times on those sprints and felt like I gave it all I had. Right now I'm about to faceplant into my keyboard, though. And I'm still planning to go to stroke clinic. Because I'm insane.
Man, what I wouldn't give for a two hour nap right about now. Nng.
100 kick (warmup)
200 swim (warmup)
3 x { 4 x 50 free on :55, 1 x 50 free on 1:10 }
6 x 50 kick, odds fast, even easy on 1:2o-ish
3 x 100 free sprint for time on 3:00 (1:32, 1:33, 1:27)
250 pull on 4:05
200 swim
150, back/free/back
6 x 50 free sprint for time on 1:10 (:44, :45, :48, :49, :47, :45)
100 easy (warmdown)
Total: 2850
So I punked out last Friday and slept instead of swimming. I set my alarm and woke up, but I'd only been in bed for about four hours and between work stress and sleep dep, I convinced myself not to get up. Of course I then felt bad about it all day, but what can you do?
The baseball game I went to on Friday ended up running FOUR HOURS anyway, so I didn't get home until 12:45 AM and had to get up at 7:30 on Saturday to run a 5K, so it probably worked out for the best.
It turns out everybody from lane one skipped on Friday - Lori and Nick as well as me. Oops, hehe.
Today was hard work (once again I got four hours of sleep because my hockey game last night went to THREE overtimes), but I'm glad I went. I was happy with my times on those sprints and felt like I gave it all I had. Right now I'm about to faceplant into my keyboard, though. And I'm still planning to go to stroke clinic. Because I'm insane.
Man, what I wouldn't give for a two hour nap right about now. Nng.
Wednesday, April 22, 2009
3050 (38050/163450)
300 swim (warmup)
200 kick (warmup)
100 drill (warmup)
5 x 150 { 75 breath control / 50 swim / 25 breast pull with flutter kick, on 2:50 }
6 x 100 free fastest interval (starting at 1:40, increasing interval as needed)
100 free easy
200 pull with paddles
2 x 50 fast kick
200 pull
2 x 50 fast kick
200 fin swim
2 x 50 fast kick
100 pull (warmdown)
Total: 3050
I did not love swimming today. In fact, I hated swimming today.
I thought my pulled quad muscle was feeling better until I got my first hit in the first of two softball games yesterday. I played all of both games and managed to strain my left quad compensating for the right. They're both really sore, and I think I was at considerably less power as far as my kick was concerned today. I got lapped SO many times and I was so far behind most of the time I wasn't getting any rest between sets. On top of that I got another massive charlie horse in my right calf during the 200 fin kick and my right leg hurt so bad that I basically gave up using it for the rest of the workout.
I almost didn't go to practice. I slept like crap, had stressful dreams, and woke up to cat puke in the living room and almost said 'eff it' and went back to bed. I didn't, but I really wish I had. It really wasn't worth it today. If that last part of the workout hadn't been so much pulling, I probably would have just got out of the pool half an hour early.
Meh.
200 kick (warmup)
100 drill (warmup)
5 x 150 { 75 breath control / 50 swim / 25 breast pull with flutter kick, on 2:50 }
6 x 100 free fastest interval (starting at 1:40, increasing interval as needed)
100 free easy
200 pull with paddles
2 x 50 fast kick
200 pull
2 x 50 fast kick
200 fin swim
2 x 50 fast kick
100 pull (warmdown)
Total: 3050
I did not love swimming today. In fact, I hated swimming today.
I thought my pulled quad muscle was feeling better until I got my first hit in the first of two softball games yesterday. I played all of both games and managed to strain my left quad compensating for the right. They're both really sore, and I think I was at considerably less power as far as my kick was concerned today. I got lapped SO many times and I was so far behind most of the time I wasn't getting any rest between sets. On top of that I got another massive charlie horse in my right calf during the 200 fin kick and my right leg hurt so bad that I basically gave up using it for the rest of the workout.
I almost didn't go to practice. I slept like crap, had stressful dreams, and woke up to cat puke in the living room and almost said 'eff it' and went back to bed. I didn't, but I really wish I had. It really wasn't worth it today. If that last part of the workout hadn't been so much pulling, I probably would have just got out of the pool half an hour early.
Meh.
Monday, April 20, 2009
3150 (35000/160400)
200 swim (warmup)
100 kick (warmup)
100 swim (warmup)
6 x 50, odds drill, evens kick on 1:10(ish)
3 x { 150 swim on 2:40 / 150 swim on 2:50 / 150 drill on 3:20 }
5 x 100 swim, :05 rest
100 drill
4 x 100 swim, odds :05 rest, evens :15 rest
100 drill
Total: 3150
So I'm pretty sure I pulled my right quad muscle. Last night playing hockey was kinda brutal, and this morning when I knelt to pet my cat I thought I was going to fall over from the pain. All this from running the bases in softball. Gosh, I'm lame.
The workout this morning was pretty rough, I'm not gonna lie. It was good for me, though. I don't really have much to say about it besides that my arms are tired now, and I'm not sure I'll make stroke clinic because of that and my angry quad, plus needing to get stuff done at work. We'll see, I guess.
100 kick (warmup)
100 swim (warmup)
6 x 50, odds drill, evens kick on 1:10(ish)
3 x { 150 swim on 2:40 / 150 swim on 2:50 / 150 drill on 3:20 }
5 x 100 swim, :05 rest
100 drill
4 x 100 swim, odds :05 rest, evens :15 rest
100 drill
Total: 3150
So I'm pretty sure I pulled my right quad muscle. Last night playing hockey was kinda brutal, and this morning when I knelt to pet my cat I thought I was going to fall over from the pain. All this from running the bases in softball. Gosh, I'm lame.
The workout this morning was pretty rough, I'm not gonna lie. It was good for me, though. I don't really have much to say about it besides that my arms are tired now, and I'm not sure I'll make stroke clinic because of that and my angry quad, plus needing to get stuff done at work. We'll see, I guess.
Sunday, April 19, 2009
2700 (31850/157250)
200 swim (warmup)
200 kick (free/breast/fly/back, warmup)
100 drill (warmup)
1100 free, 21:42
500 pull with paddles
10 x 50 free from center of pool, two flipturns on 1:15
100 back (warmdown)
Total: 2700
Just a quick Sunday swim to make up some yardage. I did the 1100 to see if I could, because I have an open water swim in October that is 1K. I can probably up my pace a little there, but I wasn't sure how tired I was going to be, so I dogged it pretty hard in the beginning.
Friday, April 17, 2009
2800 (29150/154550)
100 swim (warmup)
100 kick (warmup)
100 drill (warmup)
100 kick (warmup)
50 swim (warmup)
4 x 75 free, build, descend each 75 on 1:30
4 x 75 non-free (back), build, descend each 75 on 1:45
300 free, breathe 3/5 by 50
200 free, build by 50
100 kick fast
75 free sprint (:15 rest)
50 free sprint (:30 rest)
25 free sprint (:60 rest)
200 free, build by 50
100 kick fast
75 free sprint (:15 rest)
50 free sprint (:30 rest)
25 free sprint (:60 rest)
100 free easy
100 free sprint for time (in heats), 1:25.9
50 free easy
100 free sprint for time (in heats), 1:29.6
200 pull (warmdown)
Total: 2800
So if my thighs felt like they had knives in them on Wednesday morning, today it was more like forks. Sprinting today was HARD, man. Ouch. Though I am pretty proud of that 1:25. Not horrible! Progress is being made! Or something.
I did, however, decide I wanted to try and inhale the whole pool today. It was awesome.
Not much to say about the actual workout, but two things related to people I swim with.
1. There's this guy named Lazlo that swims in lane one with us. The guy is definitely faster than Lori and I, and he laps me usually at least once a practice. He's also horrible at getting the intervals right (he was totally pushing us at 1:15 on the 1:30 free, and then taking 2:00 on the 1:45 non). Personally, I think he should be bumped to lane two, if he wants to swim that fast. In those 100 sprints he was getting 1:16. Lori and I were hovering around 1:30 (I think she got 1:27 both times).
2. I met this gal named Jenny today who swims in lane two. We chatted in the lockerroom before practice, and ended up in the showers at the same time afterward. And... well, really, the only thing I can say is wow is she in good shape. She's tiny and muscular and probably doesn't have an ounce of body fat hidden anywhere. I am massively covetous. Beyond that, she's funny and nice and she's more at my level as far as swimming skill (she doesn't swim fly, paces just a little faster than me in everything else). She might kinda be my hero, heh. I'm sure she could whip my ass in any triathlon (she's going to do the same one in Windsor that I want to do in May), but that's perfectly fine with me.
Okay, enough of that. Off to work and stuff. Wee.
100 kick (warmup)
100 drill (warmup)
100 kick (warmup)
50 swim (warmup)
4 x 75 free, build, descend each 75 on 1:30
4 x 75 non-free (back), build, descend each 75 on 1:45
300 free, breathe 3/5 by 50
200 free, build by 50
100 kick fast
75 free sprint (:15 rest)
50 free sprint (:30 rest)
25 free sprint (:60 rest)
200 free, build by 50
100 kick fast
75 free sprint (:15 rest)
50 free sprint (:30 rest)
25 free sprint (:60 rest)
100 free easy
100 free sprint for time (in heats), 1:25.9
50 free easy
100 free sprint for time (in heats), 1:29.6
200 pull (warmdown)
Total: 2800
So if my thighs felt like they had knives in them on Wednesday morning, today it was more like forks. Sprinting today was HARD, man. Ouch. Though I am pretty proud of that 1:25. Not horrible! Progress is being made! Or something.
I did, however, decide I wanted to try and inhale the whole pool today. It was awesome.
Not much to say about the actual workout, but two things related to people I swim with.
1. There's this guy named Lazlo that swims in lane one with us. The guy is definitely faster than Lori and I, and he laps me usually at least once a practice. He's also horrible at getting the intervals right (he was totally pushing us at 1:15 on the 1:30 free, and then taking 2:00 on the 1:45 non). Personally, I think he should be bumped to lane two, if he wants to swim that fast. In those 100 sprints he was getting 1:16. Lori and I were hovering around 1:30 (I think she got 1:27 both times).
2. I met this gal named Jenny today who swims in lane two. We chatted in the lockerroom before practice, and ended up in the showers at the same time afterward. And... well, really, the only thing I can say is wow is she in good shape. She's tiny and muscular and probably doesn't have an ounce of body fat hidden anywhere. I am massively covetous. Beyond that, she's funny and nice and she's more at my level as far as swimming skill (she doesn't swim fly, paces just a little faster than me in everything else). She might kinda be my hero, heh. I'm sure she could whip my ass in any triathlon (she's going to do the same one in Windsor that I want to do in May), but that's perfectly fine with me.
Okay, enough of that. Off to work and stuff. Wee.
Wednesday, April 15, 2009
3200 (26350/151750)
200 swim (warmup)
150 kick (warmup)
4 x 200, odd 50s free / even 50s non-free (back/back/breast/back) on 4:00
300 IM (first 75 fly/free/fly)
8 x 50 kick (with fins) on 1:10
200 IM (first 100 with fins)
400 pull
100 IM
4 x 100 kick (with fins), odds fly kick / evens free kick
250 pull (warmdown)
Total: 3200
Okay, I need to keep this short because I have work to do, but I played softball last night and let's just say I ran the bases a few times and my legs are thrashed today. Who would think a little sprinting would be such hard work? Anyway, it made swimming today really interesting. My kick was way more pathetic than usual, and I got a really bad charlie horse in the middle of that first 100 fly kick at the end. Fun times, man.
Reu was back in the water today, so no diving off the blocks for me. Which I'm pretty okay with, heh.
150 kick (warmup)
4 x 200, odd 50s free / even 50s non-free (back/back/breast/back) on 4:00
300 IM (first 75 fly/free/fly)
8 x 50 kick (with fins) on 1:10
200 IM (first 100 with fins)
400 pull
100 IM
4 x 100 kick (with fins), odds fly kick / evens free kick
250 pull (warmdown)
Total: 3200
Okay, I need to keep this short because I have work to do, but I played softball last night and let's just say I ran the bases a few times and my legs are thrashed today. Who would think a little sprinting would be such hard work? Anyway, it made swimming today really interesting. My kick was way more pathetic than usual, and I got a really bad charlie horse in the middle of that first 100 fly kick at the end. Fun times, man.
Reu was back in the water today, so no diving off the blocks for me. Which I'm pretty okay with, heh.
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